INTRODUCINGOVEREATERS ANONYMOUS

Where Do I Start?
Everything a Newcomer
Needs to Know1

Welcome, Newcomers!

The brief excerpts from the Big Book, Alcoholics
Anonymous, Fourth Edition, are reprinted withpermission of Alcoholics Anonymous World
Services, Inc. (“AAWS”). Permission to reprint
these excerpts does not mean that AAWS hasreviewed or approved the contents of this publication, or that AAWS necessarily agrees withthe views expressed herein. A.A. is a programof recovery from alcoholism only—use of theseexcerpts in connection with programs andactivities that are patterned after A.A., but that address other problems, or in any other non-A.A.
context, does not imply otherwise.

THE TWELVE STEPS OF
OVEREATERS ANONYMOUS
1. We admitted we were powerless overfood—that our lives had become
unmanageable.
2. Came to believe that a Power greaterthan ourselves could restore us to sanity.
3. Made a decision to turn our will andour lives over to the care of God as weunderstood Him.
4. Made a searching and fearless moral
inventory of ourselves.
5. Admitted to God, to ourselves and toanother human being the exact natureof our wrongs.
6. Were entirely ready to have God remove
all these defects of character.
7. Humbly asked Him to remove ourshortcomings.
8. Made a list of all persons we had
harmed, and became willing to makeamends to them all.
9. Made direct amends to such people
wherever possible, except when to do sowould injure them or others.
10. Continued to take personal inventory
and when we were wrong, promptly
admitted it.
11. Sought through prayer and meditation
to improve our conscious contact with
God as we understood Him, praying
only for knowledge of His will for us
and the power to carry that out.
12. Having had a spiritual awakening as theresult of these Steps, we tried to carry
this message to compulsive overeaters
and to practice these principles in all
our affairs.
Permission to use the Twelve Steps of Alcoholics Anonymous foradaptation granted by AA World Services, Inc.

Dear Newcomer,
Welcome to Overeaters Anonymous. OA is a
Fellowship of individuals who, through shared experience, strength, and hope, are recovering fromcompulsive eating and compulsive food behaviors
by working the Twelve Steps.
If you have tried to achieve a healthy bodyweight through many methods, only to fail repeatedly, or if your inability to control your eating is
beginning to frighten you, then please consider attending an OA meeting. To find a meeting, go tooa.org and click on Find a Meeting.
At OA meetings, you will find others who havethe same concerns and who share your feelings.
Chances are you will find many of the answers you
need. Overeaters Anonymous is a simple programthat works. There are no dues or fees. We are selfsupporting through our own contributions. The
only requirement for membership is a desire tostop eating compulsively.
Now that you have found Overeaters Anonymous, you may want to make sure our programis right for you. Many of us have found it useful toanswer the following questions to help determine
if we have a problem with compulsive eating.
1. Do I eat when I’m not hungry, or not eat
when my body needs nourishment?
2. Do I go on eating binges for no apparent
reason, sometimes eating until I’m stuffedor even feel sick?
3. Do I have feelings of guilt, shame, or embarrassment about my weight or the way I eat?
4. Do I eat sensibly in front of others and thenmake up for it when I am alone?
5. Is my eating affecting my health or the way
I live my life?
6. When my emotions are intense—whether
positive or negative—do I find myself
reaching for food?
7. Do my eating behaviors make me or others
unhappy?
1

8. Have I ever used laxatives, vomiting,diuretics, excessive exercise, diet pills,
shots, or other medical interventions(including surgery) to try to control myweight?
9. Do I fast or severely restrict my food intake
to control my weight?
10. Do I fantasize about how much better life
would be if I were a different size or weight?
11. Do I need to chew or have something in
my mouth all the time: food, gum, mints,
candies, or beverages?
12. Have I ever eaten food that is burned,
frozen, or spoiled; from containers in thegrocery store; or out of the garbage?
13. Are there certain foods I can’t stop eating
after having the first bite?
14. Have I lost weight with a diet or “periodof control” only to be followed by bouts ofuncontrolled eating and/or weight gain?
15. Do I spend too much time thinking about
food, arguing with myself about whether
or what to eat, planning the next diet or
exercise cure, or counting calories?
Have you answered “yes” to several of thesequestions? If so, it is possible that you have, or are
well on your way to having, a compulsive eating orovereating problem.
As a newcomer to Overeaters Anonymous, youprobably have many questions about this programof recovery. What makes OA different from otherprograms? How can OA help you recover fromcompulsive eating and maintain a healthy weight
when everything else you’ve tried has failed? Can
OA help you stop bingeing or yo-yo dieting? How
can you achieve freedom from food obsession andcompulsive eating? Is there any hope?

You Are Not Alone
You are no longer alone. We, too, have experienced hopelessness when we tried to control our
problems with food or eating. We have tried every diet and used many methods to control our
2body size, without success. We could not enjoy
life because of our obsession with food, weight,
and/or size. We could not stop eating too mucheven when we really wanted to. At times, some ofus even refused to eat because we were afraid we
would be overcome by our appetite. We felt shameand humiliation about our behavior with food.
We are not like normal people when it comesto eating. What all of us have in common is thatour bodies and minds send us signals about food
which seem to be quite different from those thenormal eater receives. Many of us can’t stop once
we start eating, and even if we have managed tostop from time to time, we can’t keep from starting
again. Some of us have repeatedly tried and failed
to control other compulsive eating behaviors. So
the cycle continues.
In Overeaters Anonymous, we learned that wehave an illness, an unhealthy condition of bodyand mind that can be relieved on a daily basis. OA
offers a solution. We find that we no longer want toreturn to the foods and eating behaviors that created uncontrollable cravings. We have been released
from our mental obsession. We are able to achieve
and maintain a healthy body weight. For us, that is
nothing less than a miracle. We have found a way
to abstain from our compulsive behaviors related
to food, diets, weight, exercise, and/or body image.
We realized that we could not recover by ourselves, so we learned to share with other OA members. Instead of reaching for food to soothe ournerves, we went to a meeting, wrote about our
feelings, read some OA literature, or called oursponsor. As we practiced these new and healthy
behaviors, we began to feel safe. We found a homein the Fellowship and the support that OA offers
us. We discovered that we can recover by following OA’s Twelve Steps and by reaching out to help
others with the same problem.
We promise that if you work the Twelve Steps tothe best of your ability, regularly attend meetings,
and use OA’s Tools, your life will change. You will
experience what we have: the miracle of recovery
from compulsive eating.
3Many Symptoms, One Solution
In Overeaters Anonymous, you’ll find members
who are:• Extremely overweight, even morbidly
obese• Only moderately overweight• Average weight• Underweight• Still maintaining periodic control overtheir eating behavior• Totally unable to control their compulsive
eatingOA members experience many different patterns of food behaviors. These “symptoms” are as
varied as our membership. Among them are:
• Obsession with body weight, size, andshape• Eating binges• Grazing• Preoccupation with reducing diets• Starving• Excessive exercise• Inducing vomiting after eating• Inappropriate and/or excessive use ofdiuretics and laxatives• Chewing and spitting out food
• Use of diet pills, shots, and other medical
interventions, including surgery, to control
weight• Inability to stop eating certain foods after
taking the first bite
• Fantasies about food
• Vulnerability to quick-weight-loss schemes• Constant preoccupation with food• Using food as a reward or for comfort
Our symptoms may vary, but we share a common bond: We are powerless over food and ourlives are unmanageable. This common problem
has led those in OA to seek and find a common
solution in the Twelve Steps and Twelve Traditionsof Overeaters Anonymous. We find that, no matter4

what our symptoms, we all suffer from the samedisease—one that can be arrested by living thisprogram one day at a time.

Abstinence—Our Primary Purpose
OA accepts the following: “Abstinence is theaction of refraining from compulsive eating andcompulsive food behaviors while working towards or maintaining a healthy body weight.
Spiritual, emotional, and physical recovery is theresult of living and working the Overeaters Anonymous Twelve Step program on a daily basis.”
Many of us have found we cannot abstain fromcompulsive eating unless we use some or all of
OA’s nine Tools of Recovery to help us practice theTwelve Steps and Twelve Traditions.

The Tools of Recovery
As we work the Overeaters Anonymous Twelve
Step program of recovery from compulsive eating, we have a number of Tools to assist us. We use
these Tools—a plan of eating, sponsorship, meetings, telephone, writing, literature, action plan,anonymity, and service—on a regular basis, to help
us achieve and maintain abstinence and recovery
from our disease.

A Plan of Eating
As a Tool, a plan of eating helps us abstain
from compulsive eating, guides us in our dietarydecisions, and defines what, when, how, where,
and why we eat. (See the pamphlet A New Plan of
Eating for more information.) This Tool helps us
deal with the physical aspects of our disease andachieve physical recovery.

Sponsorship
We ask a sponsor to help us through all threelevels of our program of recovery: physical, emotional, and spiritual. Find a sponsor who has what
you want and ask that person how they are achieving it.

5

Meetings
Meetings give us an opportunity to identify ourcommon problem, confirm our common solution,and share the gifts we receive through this Twelve
Step program. In addition to face-to-face meetings, OA offers telephone and other types of virtual meetings that are useful in breaking throughthe deadly isolation caused by distance, illness, or
physical challenges.

Telephone
Many members call, text, or email their sponsors and other OA members daily. Telephone orelectronic contact also provides an immediate
outlet for those hard-to-handle highs and lows wemay experience.

Writing
Putting our thoughts and feelings down on paper, or describing a troubling or joyous incident,
helps us better understand our actions and reactions in a way that is often not revealed by simply
thinking or talking about them.

Literature
We read OA-approved literature, which includes numerous books, study guides, pamphlets,
wallet cards, and selected Alcoholics Anonymous
texts. All this material provides insight into our
disease and the experience, strength, and hopethat there is a solution for us.

Action Plan
Creating an action plan is the process of identifying and implementing attainable actions to
support our individual abstinence and emotional,
spiritual, and physical recovery. This Tool, like ourplan of eating, may vary widely among members
and may need to be adjusted as we progress in ourrecovery.

Anonymity
Anonymity is the spiritual foundation of all our
6Traditions, ever reminding us to place principles
before personalities (Tradition Twelve). Anonymity assures us that only we, as individual OA
members, have the right to make our membershipknown to others. Anonymity at the level of press,
radio, films, television, and other public media ofcommunication means that we never allow ourfaces or last names to be used once we identify
ourselves as OA members (Tradition Eleven).
Within the Fellowship, anonymity means thatwhatever we share with another OA member will
be respected and kept confidential. What we hearat meetings should remain there.

Service
Any form of service—no matter how small—that helps reach a fellow sufferer adds to the quality of our own recovery. Members who are new to
OA can give service by attending meetings, sharing, and putting away chairs. All members can also
give service by putting out literature, welcoming
newcomers, hosting a virtual meeting, or doing
whatever is needed to help the group. Members
who meet specified requirements can give service beyond the group level by serving at the intergroup, service board, region, or world service
level.
As OA’s Responsibility Pledge states: “Always toextend the hand and heart of OA to all who share
my compulsion; for this I am responsible.”

Further Information: a Plan of Eating
Many of us came to Overeaters Anonymous
expecting to find the perfect diet and get our
food problem under control. What we found instead was a Twelve Step program that provides afoundation for living a balanced and healthy life.
We learned that OA does not have a specific diet.
We came to understand that the basis for stopping our compulsive food behaviors—and staying
stopped—is personal, inner change. Yes, we had todecide—with help—the appropriate plan of eating for ourselves, but the power to follow that plancomes from emotional and spiritual change. We
7achieve this inner change by working the Twelve
Steps and learning to live according to the Principles underlying the Steps. As a result of working
the Twelve Steps, our obsession with food is lifted.

Defining a New Way of Eating Is ImportantObviously, there is something wrong with ourcurrent eating patterns, or we would not havecome to OA. We are not like normal eaters. Generally, normal eaters eat appropriate amounts offood when they are hungry and stop eating when
they are full. Normal eaters do not hide food orplan how they will secretly get it when no one isaround. They do not use food (or restrict it) in an
attempt to control their unmanageable lives. They
do not consistently use food to comfort their insecurities and fears or provide a fleeting escape fromtheir worries and troubles. Normal eaters usually
do not feel guilt and/or shame about their eating.
In OA, we discover that our problem is notlack of willpower. We have a disease. Where foodis concerned, we cannot trust our best intentions
or willpower to guide us in making good eating
decisions. We have made hundreds of resolutions
to ourselves and others. We have tried many diets,
therapies, hypnosis, and shots and pills. But wecould not stop our compulsive eating behaviors.

Developing a Plan of Eating
Developing a healthy plan of eating is our firsttask. While no plan of eating will be successful
without diligent Step work, using a plan of eating
as a Tool allows us to deal with food in a calm, rational, and balanced way. This is the beginning oflearning to eat according to our physical requirements rather than our emotional cravings.

Reviewing Our Eating Patterns
As we individualize our plan of eating, we review eating patterns in order to learn which foods
and/or eating behaviors create cravings. Discussing our eating history with a sponsor and healthcare professional gives us objectivity and insight.
When we seek help in developing a plan of eating,8

we practice the willingness to review our behaviors in a way we would not be able to do on ourown. We have learned that a suggestion made by asponsor or health care professional should not be
automatically rejected just because it makes us feel
uncomfortable.
As we reach a healthy body weight or as ourbodies change, we sometimes need to modify our
choices. We might consider whether we need tochange the portions or the kinds of foods we eat.
No matter what our body size, age, or gender, in
addition to refraining from compulsive eating behaviors, we still need to commit to a nourishingplan of eating.
If we are not making reasonable progress towarda healthy body weight, we need to examine ourplan of eating and question whether we are being
honest with ourselves about our food. A healthy
body weight is not necessarily what is fashionable
or what we think we’d like to be. What is healthy
for us is a matter we discuss with our health care
professionals and share with our sponsors.

Choosing Specific Foods to Refrain from
—Our “Trigger” or “Binge” Foods
We believe that the body and mind of a compulsive eater react differently to food than the
body and mind of a normal eater. We find it best
to list all the foods, ingredients, and behaviors thatcause problems for us and then remove them fromour food plan. We urge you to be honest and notcontinue eating certain foods or practicing certain
behaviors simply because you can’t imagine everliving without them. Those may be precisely thethings that should be on your list.
Below are examples of foods and eating behaviors that some members have identified as causing
intense cravings or lack of control.
Trigger or binge foods are foods we eat in excessive quantities or to the exclusion of other foods;
foods we hoard or hide from others; foods we eat
secretly; foods we turn to in times of celebration,
sorrow, or boredom; foods that are high in calories
and low in nutritional value; or foods we simply
9cannot stop eating once we start. In addition, welook to see whether there are any common ingredients among these foods—such as sugar, whiteflour, or excess fat—that may create the “phenomenon of craving” (Alcoholics Anonymous, 4th ed.,p. xxviii) in our bodies and, thus, are a trigger forus.
Each of us may have problems with different
foods or ingredients. If a food has been our bingefood in the past or if it contains ingredients thathave been in our binge foods, we remove it fromour plan. For example, if pasta is a trigger food,then other foods made with flour (breads, muffins,crackers) could cause problems. Even extra servings of a non-trigger food might create cravings. If
we are unsure whether a food causes problems forus, we leave it out at first. Later, with abstinence,
we find that the correct answer becomes clear tous. The practice of the Twelve Steps will, with time,relieve us of the desire to eat those foods or to repeat those eating behaviors. When we think of thisprocess not as deprivation but as a positive act andan ongoing spiritual discipline, we begin to find
freedom.
Here are some examples of potentially problematic foods:• comfort foods or junk foods (such as
chocolate, name-brand fast foods, cookies,
potato chips)• foods containing sugar or sugar substitutes(such as desserts, sweetened drink
products, cereals, many processed meats,
many condiments)• foods containing fats (such as butter andother high-fat dairy or non-dairy foods,
deep-fried foods and snacks, many
desserts)• foods containing wheat, flour, or refinedcarbohydrates in general (such as pastries,
certain pastas, breads)• foods containing mixtures of sugar and fat
or sugar, flour, and fat (such as ice cream,
doughnuts, cakes, pies)• foods we eat in large quantities eventhough they aren’t our trigger foods
10

•
•
•

foods labeled “diet,” “sugar free,” “no sugar
added,” “low-fat,” and/or “low calorie”
ethnic or cultural foods
foods with specific textures and/or flavors(such as creamy, crunchy, chewy, juicy,
sticky, oily, salty, doughy)

When we identify the foods and food ingredients that cause us to crave more food, we stop eating them.

How We Change Our Eating Behaviors
Many people in OA say they could overeat anything, even if it isn’t a binge food, so we also lookat eating patterns that normal eaters would findabnormal—whether we eat all the time, eat at specific times even though we aren’t really hungry, or
have specific habits or excuses that give us “permission” to overeat or under-eat. Although sometimes those behaviors are linked to certain foods,
we may also sometimes have those behaviors evenwith foods we don’t especially like.
Here are some examples:• eating until we’re completely stuffed• rigidly restricting calories until we are weak• having to finish whatever is on our plate(or even someone else’s plate!)• devouring our food rapidly, often finishing
before everyone else
• hiding our eating, or hoarding or hiding
food, in order to eat extra amounts• searching magazines and online for thelatest weight-loss scheme or following
unrealistic diets or regimens• eating because it’s free or we don’t want towaste food• eating because we feel obligated or don’t
want to displease someone• eating to celebrate or for comfort during
times of stress or unhappiness• needing to keep our mouths busy bychewing• eating at particular times or in particularsituations, whether we need to eat or not• purging excess food with restrictive
11

•
•
•
•

•

dieting, laxatives, vomiting, or extra exercise
obsessively weighing ourselves daily orseveral times a day
eating out of containers or while standingupeating while driving, watching television,or reading
having distorted thinking that leads us tobelieve more and more foods will cause
us problems—this can lead to dangerous
under-eatinggrazing mindlessly throughout the day

When we identify the behaviors that apply tous, we surrender them to our Higher Power anddiscuss them with our sponsor.

Dealing with Quantities
Most of us have a hard time recognizing how
much food to eat, so we use some objective means
to tell us when we have had enough. Some of us eat
only one plate’s worth and don’t go back for seconds. Some of us leave something on our plates orstop when we feel full. Others of us find it important to weigh and measure our food.
Weighing and measuring food at home, either
on occasion or at all times, may help us honestly
assess our needs and progress. If we find it difficult
to determine appropriate serving sizes, we may
choose to weigh and measure for a period of timeor when we make changes to our plan of eating,just to be sure we are eating the right amounts.
Some of us choose to weigh and measure to freeourselves from having to struggle with daily decisions about how much food to eat. OA takes noposition on weighing and measuring; we find it
more helpful to discuss these matters individuallywith our sponsors or health care professionals.

Please Note:
OA takes no position on specific food plans. It
is between you and your health care professional
to determine whether your plan of eating provides the nutrition your body requires. We urge
12

OA members with diagnosed medical problems—for example, obesity, bulimia, anorexia, diabetes,
heart disease, high blood pressure, hypoglycemia,
kidney disease, or thyroid disease—to seek andfollow the advice of a health care professional before adopting any plan of eating.

Sample Plans of Eating
In addition to the 3-0-1 Plan—three moderate,
nutritious meals per day, with nothing in between,
one day at a time—what follows are samples ofwhat some OA members have chosen as plans ofeating. They may help you as they are written, or
as guides for developing your own plan. We suggest you talk to your sponsor and health care professional about how to tailor any of these plans
to your personal needs. For example, if you havespecific dietary requirements (vegetarian, lactose
intolerant, carbohydrate sensitive, etc.), you may
need help selecting and implementing a plan. In
addition, if you need to modify your plan to suit
your schedule or health conditions, you mightchange the servings to greater or fewer than thenumber of meals suggested.
Some plans set out the number of servings ofeach food; see “What Is a Serving?” for choices
and serving sizes. OA is a global Fellowship, andfoods common to your area that are not includedin this section can certainly be part of your plan.
Also, depending on your height, weight, age, andactivity level, you may need 8 to 12 cups (1,920
to 2,880 milliliters) of fluid a day, depending on
medical advice.
Again, before developing a new food plan, weurge you to consult your health care professionaland share with your sponsor.

13Plans of Eating
SAMPLE PLAN #1
Breakfast
2 servings protein
2 servings starch/grain
1 serving fruit
2 servings milkor milk substituteLunch
4 servings protein
2 servings starch/grain
1 serving fruit
2 servings vegetable
3 servings fat1

Dinner4 servings protein
2 servings starch/grain
1 serving fruit
3 servings vegetable
3 servings fat1

SAMPLE PLAN #2

1

Breakfast
2 servings protein
1 serving starch/grain
1 serving fruit
1 serving milkor milk substituteLunch
3 servings protein
1 serving starch/grain
1 serving fruit
3 servings vegetable
3 servings fat1

Dinner3 servings protein
1 serving starch/grain
1 serving fruit
3 servings vegetable
3 servings fat1

Evening
1 serving starch/grain
1 serving fruit
1 serving milkor milk substitute14 to 16 grams total

14

SAMPLE PLAN #3(High Carbohydrate)2
Breakfast
2 servings starch/grain
1 serving fruit
1 serving milkor milk substituteLunch
2 servings protein
2 servings starch/grain
1 serving fruit
3 servings vegetable
3 servings fat1

Dinner2 servings protein
2 servings starch/grain
1 serving fruit
3 servings vegetable
3 servings fat1

Evening
2 servings starch/grain
1 serving fruit
1 serving milkor milk substitute

SAMPLE PLAN #4(High Protein/Low Carbohydrate)3
Breakfast
4 servings protein
1 serving starch/grain
1 serving fruit
1 serving milkor milk substituteLunch
4 servings protein
4 servings vegetable
6 servings fat4

Dinner4 servings protein
1 serving starch/grain
4 servings vegetable
6 servings fat4

Mid-Afternoon
or Evening
1 serving fruit
1 serving milkor milk substitute

Before choosing any of these plans, we urge
you to consult with your sponsor and a healthcare professional.

2

Keep in mind that some OA members are sensitive tocarbohydrates and struggle with volume of food as well.

3

Calcium supplementation may be required with this plan. You may
substitute 4 ounces low-fat cottage, ricotta, or mozzarella cheese or
2 ounces hard cheese for the milk serving. Milks need to becalcium fortified. Use variety; do not eat the same foods more thanonce a day.

4

28 to 32 grams total

15

What Is a Serving?
The serving sizes suggested below are general
nutritional guidelines.
Measurements: The relationship between volume measures and weight measures varies depending on the food, and the conversion to metricunits is sometimes imprecise. In general, however,the following measurements are acceptable asequivalents.
If measuring by volume, in general:
1 tablespoon = 3 teaspoons = 30 grams
1 cup = 16 tablespoons = 8 ounces = 240 grams
1 quart = 4 cups = 32 ounces = 960 grams
If measuring by weight, in general:
1 ounce = 30 grams
Proteins: One protein serving equals:• 1 ounce (30 grams) of all meats, poultry,
and fish; 1.5 ounces (45 grams) white fish
• 1 egg• 2 ounces (60 grams) of cottage cheese or
ricotta cheese• ¼ cup or 2 ounces (60 grams)of cooked beans• 1 ounce (30 grams) of regular tofu or
2 ounces (60 grams) of soft/silken tofu
• 1 tablespoon (30 grams) peanut butter• ½ ounce (15 grams) of nuts (peanuts, pistachios, soy, almonds, or other nut butters)
Starches/Grains: One starch/grain serving equals:• 1 ounce (30 grams) of uncooked cereal• 1 slice of whole grain bread• ½ cup or 4 ounces (120 grams) of cooked
potatoes, sweet potatoes, yams, wintersquash, or other starchy vegetables• ½ cup or 3 ounces (90 grams) cooked ofother starches (rice, peas, corn, barley,
millet, or quinoa)• ½ cup or 4 ounces (120 grams) cooked beans16Fruits: One fruit serving equals:• 1 moderate-size piece of fruit(6 to 7 ounces or 180 to 210 grams)• 1 cup or 6 ounces (180 grams) of cut-up
fresh fruit• ½ cup (4 ounces or 120 grams) canned fruit
packed in its own juice• ¾ cup or 6 ounces (180 grams) frozen,
unsweetened fruit (measured after thawing)
Vegetables: Only low-starch vegetables areusually used as vegetable servings. Starchy
vegetables (corn, peas, winter squash, potatoes,etc.) are usually considered starch/grain servings.
Vegetable servings may vary by weight. One vegetable serving equals:• 1 cup measured by volume (4 ounces or 120
grams measured by weight) raw vegetables• ½ cup measured by volume (3 ounces or
90 grams measured by weight) cooked
vegetables
Milk/Milk Substitutes: One milk/milk substitute serving equals:• 1 cup (8 ounces or 240 grams) of low-fat,
unsweetened milk
• 1 cup (8 ounces or 240 grams) soy milk
• 1 cup (8 ounces or 240 grams) yogurt
Fats: One fat serving equals:• 1 teaspoon of oil (5 milliliters) or butter(5 grams) that contains 5 grams of fat• 1 ounce (30 grams by weight) of avocado• fourteen medium-size black olives or ten
medium-size green olives. Check label asserving sizes vary.
• 5 grams fat for mixed foods, such as salad
dressing, mayonnaise, sour cream, or cream
cheese. Check label as serving sizes vary.
Note on reading labels: We carefully read labels or
ask about the ingredients to make sure the foods
on our exclusion list are not in what we are eating. Some ingredients, such as sugar, are harder to17exclude because there are many different names
for sugar (for example, sucrose, dextrose, fructose,
glucose, etc.), and it is found in so many foods.
Some of us eliminate any item that contains ourtrigger foods, while others eliminate only the items
in which the triggers are listed in the first four
ingredients.

Structure and Sanity
True admission of powerlessness means putting
down the foods over which we are powerless. Those
foods may be different for each of us. We need tobe completely honest with ourselves, our sponsors,and our health care professionals about what foods,
ingredients, and eating behaviors cause cravings,
compulsive eating, or other problems for us.
Often, the idea of never again eating certain
foods seems terrifying and impossible. Be assured
that with adequate support and the Twelve Step
recovery program, you can do the things that used
to seem totally impossible. We have learned that
as we work the Twelve Steps abstinently, a miracle
occurs; our sanity returns. We no longer want tohave those foods or behaviors in our lives.
When we find a plan that works for us, we areoften so happy that we want to share it with others. There is a difference between sharing our planand imposing it on others. We accept the views
and needs of others, always retaining our own
plan of eating as our commitment and priority.
World Service Business Conference Policy 2000a(amended 2005) states, “No OA members shall be
prevented from attending, sharing, leading, and/or serving as a speaker at an OA meeting due tochoice of food plan. Groups sharing food plan information must adhere to OA’s policies on outside
literature, as well as copyright law.”

Conclusion
Spiritual, emotional, and physical recovery is
the result of living the Overeaters Anonymous
Twelve Step program on a daily basis. A plan ofeating—our individual guide to nourishing foods
in appropriate portions—is a Tool that helps us
18

begin the process of recovery from compulsive
eating. This pamphlet encourages respect for individual needs and differences by allowing us todetermine what is right and nutritionally soundfor ourselves. Remember that the Twelve Step
program of Overeaters Anonymous, and not any
particular plan of eating, is the key to long-term
recovery from compulsive eating.

Frequently Asked Questions—and Answers
What is compulsive eating?
“Compulsion” is defined as an irresistible desire to take an often irrational action. The word
“irresistible” means we are unable to resist theurge, no matter how many promises we havemade to ourselves or others. In our case, we havethe compulsion to indulge repeatedly in destructive eating behaviors.
In OA, we believe compulsive eating is a disease with physical, emotional, and spiritual components. A disease causes some aspect of the
body to act abnormally. In our case, it’s the complex system that governs food behavior. The bodymechanisms that allow normal eaters to push theplate away, or otherwise control their food behaviors, don’t function properly for us.
For some, the disease acts much like an alcoholor drug addiction; except in our case, it is food,rather than drugs or alcohol, that stimulates aninsatiable craving for more. The OA definition ofcompulsive eating covers all facets of unhealthyeating behaviors. It’s not only how much we eat or
how much we weigh, but also the ways in which
we try to control our food. Some of us hide ourfood and eat in secret. Some binge and purge,
while others alternate between overeating andstarvation. All compulsive eaters have one thingin common: whether we’re struggling with overeating, undereating, bingeing, purging, or starving ourselves, we are driven by forces we don’t
understand to deal with food in irrational and19self-destructive ways. Once compulsive eating as
an illness has taken hold, an individual’s willpower alone cannot stop it. The power of choice overfood is gone.
We in OA have discovered that this illness canbe arrested—though never completely cured—if aperson is willing to follow the Twelve Step recovery program that has proven successful for countless numbers of us. We believe that compulsive
eating is a progressive illness from which we canhave freedom, one day at a time. Whether OA will
work for you depends on your sincere desire tostop compulsive food behaviors and your willingness to take the actions suggested in the program.
The OA recovery process is one of action.

How can I tell if I am a compulsive
overeater?
Only you can decide if you suffer from compulsive eating. Many of us have been told by family,
friends, and even physicians that all we need is alittle self-control and willpower to eat normally.
Believing this, we experienced frustrating periodsof abnormal eating and fluctuation in weight.

I’ve failed at every diet.
How can OA prevent these “slips”?
No one fails in OA. As long as a person is willing to work the OA program, recovery is possible.
“Slips” into compulsive eating do not need tohappen in OA, but some of us experience them.
Although slips may sometimes be brief, they canalso lead to eating binges and weight gain. Whenever a slip occurs, members are encouraged toreach for all the help available to them through
OA.
We who have been through these periods canoften trace a slip to specific causes. We may haveforgotten we were compulsive eaters and become
overconfident. Or we may have let ourselves become too preoccupied with business or personalaffairs to remember the importance of abstaining from compulsive eating. Or we may have letourselves become tired, letting down our mental
20

and emotional defenses. Whatever the cause of aslip, the solution can be found through practicing
the Twelve Step recovery program of Overeaters
Anonymous.

Can OA help me if I am bulimic oranorexic?
Yes. All who struggle with compulsive food behaviors are welcomed in love and fellowship. Overeaters Anonymous supports each person’s efforts
to recover and accepts any member who desires
to stop eating compulsively. When individuals ask
about medical matters, OA always recommends
they seek professional advice.

Can’t a compulsive overeater just use
willpower to stop excessive eating?
Before turning to OA, many of us tried with all
our might to control our food intake and change
our eating habits. Usually we tried many methods:
drastic diets, appetite-suppressant pills, diuretics,
and injections of one kind or another. In other cases, we also tried dieting “gimmicks”: eating only
at mealtimes, cutting food portions in half, nevereating desserts, eating everything but sweets, never eating in secret, splurging only on weekends,
skipping breakfast, never eating standing up …
the list could go on forever.
Of course, each time we tried something new,
we made a solemn oath “to stick to the diet thistime and never go off it again.” When we could
never keep these promises, we inevitably felt guilt
and remorse. Through such experiences, manyof us have finally admitted lacking willpower tochange our eating habits. When we came into OA,
we admitted we were powerless over food. If our
willpower didn’t work, it followed that we neededa Power greater than ourselves to help us recover.
We were powerless, but not helpless.

What is meant by “a Power greaterthan ourselves”?
Before coming to OA, most of us had alreadyrealized we couldn’t control our eating. Some21

where in the progression of our food problem, wefound that food began to take over our lives. In
essence, we had become defenseless to our compulsion. Food had become a Power greater thanourselves.
OA experience has taught us that to achieveabstinence from compulsive eating and maintainrecovery, we need to accept and rely on a Higher
Power, which we acknowledge is greater than ourselves. Some of us consider our group or OA itself as a Power greater than ourselves. Some of us
adopt the concept of God, as we individually understand and interpret God. However we choose
to interpret a Power greater than ourselves is fine.
There are no right or wrong concepts. What’s important to our recovery from compulsive eatingis that we develop a relationship with this Higher
Power. The focus and intent of the OA program isto help us do this.

Is OA a religious society?
No. OA is not a religious society because it requires no definite religious belief as a condition ofmembership. OA has among its membership people of many religious traditions, as well as atheists
and agnostics.
The OA recovery program is based on acceptance of certain spiritual values. We are free tointerpret these values as we think best, or not tothink about them at all if we so choose.
When we first came to OA, many of us had definite reservations about accepting any concept of a
Power greater than ourselves. OA experience has
shown that those who keep an open mind on thissubject and continue coming to OA meetings will
not find it too difficult to work out a personal solution to this very personal matter.

Can I stop eating compulsively on myown just through reading OA literature?
OA literature is a powerful Tool that helps
members learn more about the disease and helps
us to stop eating compulsively, one day at a time.
However, the OA program works best for those22

who recognize and accept that they can’t stop eating compulsively on their own and that it is a program involving other people. We have found that
communicating with other members is essential
for us to stop eating compulsively.
Attending OA meetings and associating withothers who suffer in a similar manner brings
us hope and awareness. Because we are neither
judged nor ridiculed, we can share our past experiences, present problems, and future hopes withthose who understand and support us. Working
with other compulsive eaters, we no longer feellonely and misunderstood. Instead, we feel needed
and accepted at last.
OA members whose living situations or healthproblems prevent attendance at face-to-face meetings can attend online, telephone, or non-realtime meetings.

What are the requirements for
OA membership?
The OA Third Tradition states: “The only requirement for OA membership is a desire to stopeating compulsively.” Nothing else is asked or demanded of anyone. The acceptance and practiceof the OA recovery program rests entirely with
the individual.

How much does OA membership cost?
There are no financial obligations of any kindin connection with OA membership. Our recovery program is available to all who want to stopeating compulsively, regardless of personal financial situations. While there are no dues or fees formembers, according to Tradition Seven we are
fully self-supporting, declining outside contributions. Members may make a Seventh Tradition
contribution when they attend meetings, either
face-to-face, by telephone, or virtually.

How does OA support itself?
OA is entirely self-supporting through membership contributions and literature sales. No outside donations are accepted. Most local groups
23

“pass the basket” at meetings to cover the cost ofrent, literature, and meeting expenses, and to support OA as a whole. Meetings keep enough money
to meet their own expenses and send the balance
to their intergroup or service board, their regional
office, and the World Service Office. The financingof all OA service bodies depends on these regularcontributions from meetings.

Who runs OA?
Volunteers! OA is truly unusual in that it has
no central government and a minimum of formalorganization. It has no officers or executives whowield power or authority over the Fellowship or
individual members.
In even the most informal organization, however, certain jobs obviously need to be done. For
example, in local groups someone has to arrange
for the meeting place, account for group finances, make sure adequate OA literature is available,
and keep in touch with local, regional, and international service centers. On the international
level, people must be responsible for the maintenance and smooth functioning of the World Service Office.
All of this means that OA at the local, regional,
and international levels needs responsible people
to perform certain duties. It is important to understand that these members perform services
only. They make no individual decisions andissue no individual judgments affecting othergroups or OA as a whole. Persons who accept
these responsibilities are directly accountable tothose they serve, and service jobs periodically rotate among members.

What is the Twelve Step recovery
program?
The Twelve Steps offer a new way of life thatenables compulsive overeaters to live without theneed for excess food and foods that cause us to eat
compulsively. Members who make an earnest effort to follow these Steps and apply them in dailyliving get far more out of OA than do those mem24

bers who merely come to meetings and don’t do
the serious emotional and spiritual work involvedin the Steps. The Twelve Steps are listed at the beginning of this pamphlet.

What is meant by “sanity” as used in
the Twelve Steps?
The word sanity derives from the Latin word
“sanus,” meaning “sound, healthy.” The word sanity as used in OA means “sound or rational thinking and acting.”
Most of us admit to irrational behavior, including our attempts to control food and other areas of
our lives. A person with sound thinking would not
repeatedly engage in self-destructive behaviors. A
person with sound thinking would not repeatedly
take actions that had not worked previously andexpect different results. The words “restore us tosanity” in Step Two do not imply that compulsive
eaters are mentally deranged, but that where ouractions and feelings toward food and other areas of
our lives are concerned, sanity cannot be claimed.
By turning to OA and expressing a desire to returnto rational behavior, we are taking a step towardachieving sanity.

What are the Twelve Traditions?
The Twelve Traditions are to OA groups what
the Twelve Steps are to the individual. The Twelve
Traditions are one of the means by which OA remains unified in a common cause. They are suggested principles to ensure the smooth functioning, survival, and growth of the many groups thatcomprise Overeaters Anonymous.
Like the Twelve Steps, the Twelve Traditions
have their origins in Alcoholics Anonymous.
These Traditions describe attitudes that those early AA members believed were important to groupsurvival and that have proven to be effective.
OA members ensure group unity—which is soessential to individual recovery—by practicing theattitudes suggested by the Twelve Traditions.

25

Why does OA place such emphasis
upon “anonymity”?
Anonymity at the most basic level says we don’t
disclose the identities of individual members,
their personal situations, or what they share in
confidence at meetings, online, or on the phonewith us. This makes OA a safe place where we canbe honest with ourselves and others. It allows us toexpress ourselves freely at meetings and in conversation, and it safeguards us from gossip. Of course,
we as individuals have the right to make our own
membership known and, in fact, must do this if weare to carry the message to other compulsive eaters(Step Twelve). We don’t use anonymity to limit oureffectiveness within the Fellowship. For example,
it’s fine to use our full names within our group or
OA service body. The concept of anonymity helps
us focus on principles rather than personalities.
Anonymity is also vital at the public level ofpress, radio, films, television, and other public media of communication. By keeping our members
anonymous at the public level, we help ensure thategotism and self-glorification do not adversely affect the OA Fellowship.
Humility is fundamental to anonymity. In practicing these Principles and in giving up personal
distinction for the common good, OA members
ensure that the unity of Overeaters Anonymous
will continue. According to the First Tradition,“personal recovery depends upon OA unity” …
and anonymity is essential to the preservation ofthat unity.

To the Family of the Compulsive Eater
Family involvement is an individual choice.
Family support can help a compulsive eater who hasmade a commitment to stop eating compulsively.

Opening and Closing Prayers
and Readings
Most OA meetings open and close with one of
the following:26

Serenity Prayer
God, grant me the serenity
to accept the things I cannot change,
courage to change the things I can,and wisdom to know the difference.

Third Step Prayer
God, I offer myself to Thee—to build with me
and to do with me as Thou wilt. Relieve me of
the bondage of self, that I may better do Thy
will. Take away my difficulties, that victory overthem may bear witness to those I would helpof Thy Power, Thy Love, and Thy Way of life.
May I do Thy will always!5

Seventh Step Prayer
My Creator, I am now willing that you shouldhave all of me, good and bad. I pray that you
now remove from me every single defect ofcharacter which stands in the way of my usefulness to you and my fellows. Grant me strength,as I go out from here, to do your bidding.
Amen.6The OA Promise
I put my hand in yours, and together we cando what we could never do alone. No longer isthere a sense of hopelessness, no longer must
we each depend upon our own unsteady willpower. We are all together now, reaching out
our hands for power and strength greater thanours, and as we join hands, we find love and understanding beyond our wildest dreams.

Alcoholics Anonymous, 4th ed. (Alcoholics Anonymous World Services, Inc.,© 2001) p. 63.
5

Alcoholics Anonymous, 4th ed. (Alcoholics Anonymous World Services, Inc.,© 2001) p. 76.
627

A Final Welcome
WELCOME HOME!
Have you ever wished you could lose ten pounds(5 kg)? Twenty (9 kg)? Forty (18 kg)? A hundred(45 kg) or more? Have you ever wished that once
you got it off you could keep it off? Welcome toOA; welcome home!
Have you sometimes felt out of step with theworld, like a homeless orphan without a place
where you really belonged? Welcome to OA;
welcome home!
Have you ever wished your family would get
to work or school so you could get busy eating?
Welcome to OA; welcome home!
Have you ever awakened first thing in themorning and felt happy because you rememberedthat your favorite goodie was waiting for you in
the fridge or in the cupboard? Welcome to OA;
welcome home!
Have you ever looked up at the stars and wondered what an insignificant person like you isdoing in the world anyway? Welcome to OA;
welcome home!
Have you ever cooked, bought, or baked foryour family and then eaten everything yourself so you wouldn’t have to share? We know
you in OA because we are you. Welcome to OA;
welcome home!
Have you ever wanted to hide in the house,
without going to work, without getting cleaned
up or even getting dressed, without seeing anyone or letting anyone see you? Welcome to OA;
welcome home!
Have you ever hidden food under the bed, under the pillow, in the drawer, in the bathroom,in the wastebasket, the cupboard, the clothes
hamper, the closet, or the car so that you could
eat without anyone seeing you? Welcome to OA;
welcome home!
Have you ever been angry, resentful, defiant—toward God, your mate, your doctor, your mother,
your father, your friends, your children, the salespeople in stores whose looks spoke a thousand28

words as you tried on clothes—because they werethin, because they wanted you to be thin, and because you were forced to diet to please them orshut them up or make them eat their words andtheir looks? We welcome you to OA; welcome
home!
Have you ever sobbed out your misery in thedark night because no one loved or understoodyou? Welcome to OA; welcome home!
Have you ever felt that God (if God existed atall) made the biggest mistake by creating you? Can
you see that this is where such feelings get turned
around? Welcome to OA; welcome home!
Have you ever wanted to get on a bus and justkeep going, without ever once looking back? Or
did you do it? Welcome to OA; welcome home!
Have you ever thought the world is a mess,and if they would just think and act like you, theworld would be a lot better off? Welcome to OA;
welcome home!
Have you ever thought that OA people must bea bit nuts? That they might be compulsive overeaters, but you just have a weight problem thatyou can take care of beginning tomorrow; theymight be one bite from insane eating, but you are
just a little, or a lot, overweight? Welcome to OA;
welcome home!
Have you ever told anyone who would listen
how great you are, how talented, how intelligent,
how powerful—all the time knowing they would
never believe it, because you didn’t believe it?
Welcome to OA; welcome home!
Have you ever lost all your weight and thenfound that you were thin and unhappy instead of
fat and unhappy? Welcome to OA; welcome home!
Have you ever worn a mask or hundreds ofmasks because you were sure that if you shared
the person you really are no one could ever loveor accept you? We accept you in OA. May we offer
you a home?
Overeaters Anonymous extends to all of you
the gift of acceptance. No matter who you are,where you come from, or where you are heading, you are welcome here! No matter what you
have done or failed to do, what you have felt or29

haven’t felt, where you have slept or with whom,
who you have loved or hated—you may be sure of
our acceptance. We accept you as you are, not as
you would be if you could melt yourself and moldyourself and shape yourself into what other people
think you should be. Only you can decide what
you want to be.
But we will help you work for the goals you set,
and when you are successful, we will rejoice withyou; when you slip, we will tell you that we are not
failures just because we sometimes fail, and we’ll
hold out our arms, in love, and stand beside you
as you pull yourself back up and walk on again towhere you are heading! You’ll never have to cry
alone again, unless you choose to.
Sometimes we fail to be all that we should be,
and sometimes we aren’t there to give you all you
need from us. Accept our imperfection too. Love
us in return and help us in our sometimes-falling
failing. That’s what we are in OA—imperfect, but
trying. Let’s rejoice together in our effort and in theassurance that we can have a home, if we want one.
Welcome to OA; welcome home!

Additional Literature Resources
This pamphlet was developed from excerpts fromthe following OA literature:
To the Newcomer (#270)
A New Plan of Eating (#144)
Many Symptoms, One Solution (#106)
The Tools of Recovery (abridged)
Taste of Lifeline (#970)
In OA, Recovery Is Possible (#135)
To the Family of the Compulsive Eater (#240)
Additional literature is available for download
and/or purchase at oa.org and bookstore.oa.org.

Disclaimer
The guidelines and plans in this publication areintended for use by adult members. You should
consult your health care professional before you
participate in a change of diet. The informationin these plans is to be used as a guideline for re30

sponsible eating but is not a substitute for competent medical advice, nor are these plans meant
to be a substitute for a medically prescribed diet.
The plans of responsible eating disclosed herein
have been reviewed and approved by a dietitianlicensed in the United States. OA does not endorse
or support any specific eating plan. Please use yourdiscretion regarding food allergies and intolerances. If you have any doubts whatsoever concerningthese plans, you should consult your health care
professional.

OA Responsibility Pledge
Always to extend the hand and heart of OA
to all who share my compulsion;for this I am responsible.

31THE TWELVE TRADITIONSOF OVEREATERS ANONYMOUS
1. Our common welfare should come first;
personal recovery depends upon OA unity.
2. For our group purpose there is but one ultimate authority—a loving God as He may express Himself in our group conscience. Ourleaders are but trusted servants; they do notgovern.
3. The only requirement for OA membership isa desire to stop eating compulsively.
4. Each group should be autonomous except
in matters affecting other groups or OA as awhole.
5. Each group has but one primary purpose—to carry its message to the compulsive overeater who still suffers.
6. An OA group ought never endorse, financeor lend the OA name to any related facility
or outside enterprise, lest problems of money, property and prestige divert us from ourprimary purpose.
7. Every OA group ought to be fully selfsupporting, declining outside contributions.
8. Overeaters Anonymous should remain forever non-professional, but our service centers may employ special workers.
9. OA, as such, ought never be organized; but
we may create service boards or committees
directly responsible to those they serve.
10. Overeaters Anonymous has no opinion on
outside issues; hence, the OA name ought
never be drawn into public controversy.
11. Our public relations policy is based on attraction rather than promotion; we needalways maintain personal anonymity at thelevel of press, radio, films, television andother public media of communication.
12. Anonymity is the spiritual foundation of allthese Traditions, ever reminding us to placeprinciples before personalities.
Permission to use the Twelve Traditions of Alcoholics Anonymous
for adaptation granted by AA World Services, Inc.

How to find OA
Visit the OA website at oa.org
or contact the World Service Office at 1-505-891-2664.

Overeaters Anonymous®
World Service Office6075 Zenith Court NE
Rio Rancho, NM 87144-6424 USA
Mail Address: PO Box 44727
Rio Rancho, NM 87174-4727 USA
1-505-891-2664 • info@oa.org • oa.org
OA Board-Approved© 2018 Overeaters Anonymous, Inc.
All rights reserved. Rev. 5/2024.
#705